WEEK 48/2016

Since 7/12 NoFap
Since 7/19 daily 5mg of “C”
Since 8/3/2016 Creatine 5gr
Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P (40/30/30) (source)
Since 9/10/2016 balanced meals
Since 9/20/2016 Nitric Oxide (NO) rich diet
Since 10/6/2016 5/3/1 WORKOUT
Since 10/6/2016 less Protein and more Carbs
Since 10/7/2016 no more daily “C”

SUMMARY

LAST WEEK

  • 11/21/2016 8PM SEX (SO-SO)
  • 11/22/2016 —
  • 11/23/2016 1PM GOOD SEX
  • 11/24/2016 1AM PMO
  • 11/25/2016 3PM GOOD SEX
  • 11/26/2016 3PM GOOD SEX
  • 11/27/2016 —

THIS WEEK

  • 11/28/2016 8PM GOOD SEX
  • 11/29/2016 10PM PMO
  • 11/30/2016 11AM PMO
  • 12/1/2016 10AM PMO
  • 12/2/2016 —
  • 12/3/2016 4PM GOOD SEX – 1AM CNR
  • 12/4/2016 10PM PMO

DETAILED HISTORY

  • 11/28/2016 – MONDAY
    ONW: ?
    MW: NOEZ
    7 AM: woke up
    4.5 hours of sleep
    — AM coffee
    — AM GYM WORKOUT (2/1 custom workout) (toothache)
    11:00 AM LUNCH 1: EGGS & TOAST
    2:20 PM 10 MG “C” (brand name)
    2:00 PM LUNCH 2: FRUIT, AVOCADO, TOAST
    6:00 PM DINNER: FISH & PASTA
    8:00 PM SEX. GOOD, GOOD ERECTION (NOT ROCK HARD), NO SIGNS OF LOSS OF ERECTION, DECENT CONTROL, GRAND FINALE WITH BIG LOAD.
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 2,997 calories, 470 C (39 F, 187 S)/ 87 F (12 S, 6 P, 52 M)/ 97 P
    4 % of calories from SAT (12 gr) MAX 10%
    Today’s macro split: 62/26/12 [target (50/30/20)]
    12:30 PM Gone to sleep
  • 11/29/2016 – TUESDAY
    ONW: NO
    MW: NOEZ
    5:00 AM: woke up
    4.5 hours of sleep
    7:30 AM latte & croissant
    10:00 AM GYM WORKOUT (2/1 custom workout)
    12:00 PM LUNCH 1: EGGS & TOAST
    — PM LUNCH 2:
    7:00 PM DINNER: FISH & PASTA
    10:00 PM PMO – GOOD, hard, small load.
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 3,287 calories, 418 C (42 F, 159 S)/ 119 F (24 S, 6 P, 54 M)/ 136 P
    7 % of calories from SAT (24 gr) MAX 10%
    Today’s macro split: 51/33/16 [target (50/30/20)]
    3:30 AM Gone to sleep
  • 11/30/2016 – WEDNESDAY
    ONW: YES
    MW: YES
    8:00 AM: woke up
    4.5 hours of sleep
    8:30 AM coffee
    — AM GYM WORKOUT (2/1 custom workout)
    11:00 AM PMO, GOOD, SMALL LOAD
    2:00 PM LUNCH 1: SUSHI
    4:00 PM LUNCH 2: EGGS & TOAST
    11:00 PM DINNER: FISH
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 2,320 calories, 343 C (38 F, 153 S)/ 80 F (11 S, 4 P, 44 M)/ 117 P
    4 % of calories from SAT (11 gr) MAX 10%
    Today’s macro split: 54/28/18 [target (50/30/20)]
    2:00 AM Gone to sleep
  • 12/1/2016 – THURSDAY
    ONW: SOME
    MW: SOME
    6:30 AM: woke up
    4.5 hours of sleep
    7:00 AM coffee
    10:00 AM PMO, GOOD, SMALL LOAD
    11:00 AM GYM WORKOUT (2/1 custom workout)
    1:45 PM LUNCH 1: BURGERS (home made)
    7:00 PM DINNER: FISH & PASTA
    10:00 PM SNACK: avocado toast & fruit
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 2,631 calories, 378 C (33 F, 173 S)/ 77 F (21 S, 6 P, 42 M)/ 124 P
    7 % of calories from SAT (21 gr) MAX 10%
    Today’s macro split: 56/26/18 [target (50/30/20)]
    2:30 AM Gone to sleep
  • 12/2/2016 – FRIDAY
    ONW: SOME
    MW: NO
    6:30 AM: woke up
    4 hours of sleep
    6:45 AM coffee
    — AM GYM WORKOUT (2/1 custom workout)
    11:00 AM LUNCH 1: EGGS & TOAST
    12:00 PM 10 MG “C” (compound)
    3:30 PM LUNCH 2: SUSHI
    8:00 PM DINNER: FISH & BREAD
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 2,460 calories, 308 C (28 F, 98 S)/ 87 F (13 S, 5 P, 55 M)/ 113 P
    5 % of calories from SAT (13 gr) MAX 10%
    Today’s macro split: 50/32/18 [target (50/30/20)]
    12:15 PM SEX CNR
    12:30 PM Gone to sleep
  • 12/3/2016 – SATURDAY
    ONW: SOME
    MW: NOEZ
    8:30 AM: woke up
    8 hours of sleep
    9:00 AM coffee
    11:00 AM GYM WORKOUT (2/1 custom workout)
    12:30 PM LUNCH 1: EGGS & TOAST
    1:00 PM 5 MG “C” (brand name)
    4:00 PM GOOD SEX
    6:30 PM DINNER: SPECIAL CHICKEN
    8:30 PM SNACK: FRUIT
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 2,810 calories, 317 C (28 F, 175 S)/ 114 F (27 S, 4 P, 44 M)/ 127 P
    9 % of calories from SAT (27 gr) MAX 10%
    Today’s macro split: 45/37/18 [target (50/30/20)]
    11:30 PM Gone to sleep
  • 12/4/2016 – SUNDAY
    ONW: SOME
    MW: YES
    8:00 AM: woke up
    8.5 hours of sleep
    9:00 AM coffee
    10:30 AM GYM WORKOUT (2/1 custom workout)
    12:00 PM LUNCH 1: EGGS & TOAST
    4:00 PM LUNCH 2: SOUP
    6:00 PM DINNER: SOUP
    10:00 PM PMO
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 1,725 calories, 257 C (22 F, 99 S)/ 63 F (10 S, 4 P, 39 M)/ 43 P
    5 % of calories from SAT (10 gr) MAX 10%
    Today’s macro split: 58/32/10 [target (50/30/20)]
    12:30 AM Gone to sleep
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